What To Do When You Feel LIke You're Gaining Weight But Doing Everything 'Right'

 

Today we’re diving into a struggle I know so many of you have felt—when you’re tracking your macros, lifting weights, staying consistent… and yet you feel like you’re gaining weight.

It’s frustrating. It’s confusing. And it can make you second-guess everything you’re doing.

In this episode of Embrace Your Real, I’m breaking down what’s actually going on when this happens—and giving you clear steps to navigate it with confidence, instead of panic.

Because more often than not? Your body is telling you something important—and this is not the time to throw in the towel.

What I discuss:

  • Why feeling puffy or “heavier” doesn’t always mean fat gain

  • How inflammation, water retention, and stress impact the scale and how your body feels

  • The most common hidden reasons women feel like they’re gaining, even when doing “everything right”

  • How to know if it’s time to adjust your plan—or stay the course

  • Why trusting the process (not just the scale) is key to long-term success

  • How to shift from reactive to empowered when this shows up in your journey

 

if you loved this episode, you’ll also love… Episode 162: How I Dealt With Gaining 40 Pounds https://www.juliealedbetter.com/embrace-your-real/how-i-dealt-with-gaining-40-pounds 

 

If you want more from me, be sure to check out...

 

Transcript

00:00 -

Hey, hey, beautiful human, Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace your Real with me, julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another bonus episode on the Embrace your Real podcast.

00:36

Today we're diving into something I know so many of you have thought to yourself, but maybe haven't said it out loud. And that is why do I feel like I'm gaining weight even when I'm doing everything right, like you're tracking your macros, you're lifting consistently, you're sleeping better, you're drinking your water, you're hitting your steps, and yet you look in the mirror or you step on the scale and you think this is not adding up. If you've been there, or maybe you're there right now, I want you to know you are not broken, you are not crazy and you're definitely not alone. If you feel this deeply, then this episode is for you, because I'm going to be walking you through what could actually be happening inside your body, why it might feel like weight gain and how to respond to this moment without spiraling, quitting or undoing all of your hard work. Before I dive in, though, I want to share this review. She says love, love, love. Julie's podcasts are so amazing. I have really focused on a more positive mindset about my self-worth and positive body image since listening. I now listen to my body more concerning workouts and give my body the rest and nutrition it needs. I feel so strong, both physically and mentally. I look forward to listening to these inspiring podcasts. Thank you again. Thank you so much. I really really appreciate you taking time out of your day to send in these reviews. They really do mean the world to me, and our team Just kind of know how these episodes are helping you. So if you could scooch over to Apple Podcasts and leave a rating interview, that would mean the absolute world to me and our team. All right, let's dive in.

01:58

So first things first, let's talk about the scale, because for so many of us, that number carries way too much weight. Like no pun intended, because we've been taught that progress equals weight loss, that if the number goes down we're doing something right, but if the number goes up we're doing something wrong. But here's the truth. The scale is just one data point. It doesn't tell us the whole story. The number that you see is the number that you're doing, and if the number goes up, we're doing something wrong. That includes water, muscle glycogen, which is how your body actually stores carbs, hormonal shifts, inflammation and digestive contents, and, yes, fat, but it doesn't only reflect fat. So when that number creeps up, it doesn't automatically mean that you're gaining fat.

02:37

And let me give you two super common reasons that this might be happening, especially if you're showing up consistently. Number one you're building muscle and you're showing up consistently. Number one you're building muscle and you're losing fat at the same time. This is called body recomposition and it's incredible. When you are fueling your body well and you're doing resistance training, your body starts to build lean muscle while slowly burning fat. And this scale might not change or it might go up a little bit, but your measurements are changing, your shape is changing, your strength increases, your metabolism gets more efficient and get this muscle is denser than fat. So you might weigh more but look leaner. You might go up a pound or two but still drop a pant size, and that's why, inside both of my tools that you can put in your toolbox my Movement with Julie Dumbbell Only Weekly Workout app, and my Macro Academy and Simple Online Academy.

03:26

I always remind you to track more than just your weight. Take the progress photos, use a measuring tape, write down how you're sleeping, how your clothes are fitting, how your energy feels, because if you're only just watching the scale, you'll miss all of the progress that actually matters. And number two, you're holding onto water weight, which is totally normal. So if you've recently increased your strength training like in your dumbbell only workouts your body is repairing muscle tissue. That process in and of itself causes inflammation, which temporarily increases water retention. That's a part of recovery.

04:01

And let's also not forget the other factors that cause fluctuations, like hormonal shifts from your cycle, increased carb or sodium intake from the day before or that day of stress, or elevated cortisol, lack of sleep, digestive backups. None of these mean necessarily that you've gained weight. They just mean that your body is doing its job. So when you feel like you're gaining, you're gaining even though you're doing all the right things. Here's what I want you to ask yourself A few questions. Have I been lifting consistently? Have I been hitting my protein? Have I been prioritizing sleep and hydration? Have I been showing up even on hard days? If the answer is yes, you're on the right track and your body is likely adapting, it's healing, it's growing, not backtracking.

04:48

Here's some science for you. Your body does not work on a 24-hour fat loss schedule. It adapts over time based on trends, not one day or even one week. The same way that you don't gain 10 pounds from one cookie, you also don't erase your progress from one scale fluctuation. Progress isn't always visible right away. Sometimes your body is actually making internal shifts that take weeks to show up externally. That does not mean that it's not working. It just means that you have to keep going.

05:19

So what should you do when you feel like you're gaining, even though you're doing everything right? First, don't panic. I want you to pause. I want you to remind yourself. This is a normal part of the process. Second, zoom out. Look at the bigger picture. If you've been consistent 80% of the time, you're winning. If you've added muscle and your weight has gone up slightly, that's not a setback, it's strength. And third, stay the course. Do not slash your calories. Don't double your workouts. Don't go into panic mode and undo the habits that you've worked so hard to build, trust your body and if you need a more structured plan that actually supports you through these seasons, definitely check out my Macro Academy and Simple Online Academy.

05:57

I break down what recomposition looks like, how to adjust your numbers, how to read your progress and how to stay calm and focused when the scale plays tricks on you. I know how discouraging it can feel to show up fully and not see changes you expect right away. But your body is always responding, it's always adapting, it's always learning, and sometimes that response shows up in strength, sometimes in better energy, sometimes in healing, sometimes in the quiet internal work that your body needs to do before it changes on the outside. So just keep going. You're not behind. You're not broken. You are just in the part of the journey where things are shifting, and that's a good thing.

06:35

If this episode gave you the perspective shift that you needed, I would love for you to screenshot it and share it on your stories. Be sure to tag me either movementwithjulie or embraceyourreal. I love connecting with you guys. I want to cheer you on every step of the way and if you're ready to stop second guessing your progress and start understanding your body on a deeper level. I've got you my Macro Academy and Simple Online Academy has a plan for you, and you can get started today. You are doing better than you think. Lastly, if you love this episode, I know you will also love an episode that I really go into a transparent season of my life and how I dealt with gaining 40 pounds. That is episode 162. So I will go ahead and link that in the show notes that you can easily go listen to it now, but that is all that I have for today's episode.

07:21

Until next time, embrace your real and I love you. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.

 
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